Cajun Chicken Gumbo

We're from New Orleans, and we really like this gumbo recipe . This recipe is from the American Heart Association's One-Dish Meals Cookbook.

Cajun Chicken Gumbo

Star Rating: 5 stars

3 tbsp. all-purpose flour
3 tbsp. olive oil
3 medium onions, chopped
2 medium green bell peppers, finely chopped
2 medium ribs or celery, chopped
14.5-ounce can no-salt-added diced tomatoes seasoned with bell peppers and onions, undrained
14.5-ounce cat fat-free, low-sodium chicken broth
8 ounces frozen cut okra, thawed
1 cup water
4 bay leaves
1 cup uncooked rice
1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
1/2 tsp. red hot-pepper sauce, or to taste
1 tsp. salt

Heat a Dutch oven over medium-high heat. Put the flour and oil in the pot. Cook for 2 minutes, stirring constantly (a flat spatula works well) until richly golden brown. Reduce the heat to medium.

Stir in the onions, bell peppers, and celery. Cook for 8 minutes, or until the vegetables begin to brown, stirring frequently.

Stir in the undrained tomatoes, broth, okra, water, and bay leaves. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 30 minutes or until the vegetables are very tender.

Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.

Stir the chicken into the vegetable mixture. Cook for 5 minutes, or until the chicken is no longer pink in the center. Remove from the heat. Stir in the hot-pepper sauce and salt. Let stand for a few minutes to absorb flavors. Remove the bay leaves.

To serve, put 1/2 cup rice in each bowl. Ladle about 1 1/2 cups gumbo over each serving.

6 servings

Per serving: Calories 382, Protein 32 g, Carbohydrates 43 g, Cholesterol 66 mg, Total Fat 8.5 g, Saturated 1.5 g, Polyunsaturated 1 g, Monounsaturated 5.5 g, Fiber 5 g, Sodium 527 mg

8 Weight Watchers points/serving

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